MobTown CrossFit – CrossFit
Warm-up
RUNNING LINE DRILLS (No Measure)
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Soldier Kicks
High Knees
Butt Kickers
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Metcon
Metcon (Time)
On the 0: 1 Mile Run
On the 10: 100/70 Calorie Row
On the 20: 100/70 Calorie Assault Bike
*30 Minute Cap*
We have three efforts with a small amount of rest built in
This means these are not all out efforts at each station, rather repeatable paces across the board
It can be helpful to envision the speed you would hold for a 5k run, a 5k row, and a 10k bike when considering how fast to go here
These are all paces that you could hold for around a 20 minute effort on each movement
A nice goal might be to finish all three of these movements around the same time
STRATEGIES:
Below are some paces you could hold on the rower and assault bike and the times that would result from holding these speeds across the 100/70 calories
Rower:
700 Calories Per Hour: 8.5/6 Minutes
800 Calories Per Hour: 7.5/5.3 Minutes
900 Calories Per Hour: 6.7/4.7 Minutes
1000 Calories Per Hour: 6/4.2 Minutes
1100 Calories Per Hour: 5.5/3.8 Minutes
1200 Calories Per Hour: 5/3.5 Minutes
1300 Calories Per Hour: 4.6/3.2 Minutes
Assault Bike:
55 RPM: 14/10 Minutes (Men Wouldn’t Finish)
60 RPM: 10/7 Minutes
65 RPM 8.3/5.8 Minutes
70 RPM 6.7/4.7 Minutes
75 RPM 5/3.5 Minutes
HOME GYM VIDEO OVERVIEW
https://www.youtube.com/watch?v=ItbLvmz5pP4
At Home
HOME: Metcon (3 Rounds for time)
WARM-UP
Running Line Drills:
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Soldier Kicks
High Knees
Butt Kickers
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
METCON
On the 0: 1 Mile Run
On the 10: 100 Burpees
On the 20: 1 Mile Run
STIMULUS
After completing the 1 mile run, you will rest with whatever time remains until the 10 minute mark before completing the burpees
Follow the same format for the burpees into the next 1 mile run
We definitely want some rest built it so we can maintain intensity for the next movement
To do so, let’s either reduce the distance/reps or set a time cap of 9 minutes for each movement
There is a 30 minute total time cap for the workout, which means you’ll have 10 minutes to complete the final 1 mile run
Enter all three of your times separately and WODIFY will add the total together for your final score
MODIFICATIONS:
1 MILE RUNS
2k Row
100/75 Calorie Assault Bike